Specific Strength, Flexibility, Balance for the Discus Throw

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Specific Strength, Flexibility, Balance for the Discus Throw Jerry Clayton Auburn University Overview Training Design Implement Selection Throws and special strength exercises within the training year: Discussion and Questions THE PERFORMANCE FACTORS PYRAMID Psychological Preparation Tactical Preparation Technical Preparation Physical Preparation Ref.: Tudor Bompa, Theory and Methodolgy of Training THE PERFORMANCE FACTORS PYRAMID Technical and Physical Preparation = The base upon which performance is built. When all performance factors are equally developed, the winner is the athlete who possesses the superior psychological preparation. Ref.: Tudor Bompa, Theory and Methodolgy of Training

BIOMOTOR ABILITIES: SPEED STRENGTH COORDINATION FLEXIBILITY (MOBILITY) WORK CAPACITY Methods for the Development of the Biomotor Abilities for the Throws: Ref.: Tudor Bompa, Theory and Methodolgy of Training Speed: Acceleration Runs (5-30m) Maximum Speed Runs (30-60m) Speed Endurance (60-100m) Special (Event specific exercises, different length implements & light implement throws) Imitations/Drills (event specific) Multiple Jumps Multiple Throws STRENGTH: Work Capacity/General Strength (hypertrophy, circuit training, stage training) Absolute and Relative (weightlifting, multiple throws & jumps) Static and Dynamic (postural, stretchshortening, isometric) Eccentric (weightlifting, multiple jumps) Power (weightlifting, multiple throws & jumps, sprinting, & specific throws) Special (Event specific exercises & heavy implement throws, proprioception development)

COORDINATION: General (agility drills, balance exercises, gymnastics, multiple throws & jumps) Event Specific (technical work/drills, imitation exercises) FLEXIBILITY (MOBILITY): Dynamic (sprint & hurdle mobility, joint isolation movement, & rubber tubes) Static (fundamental stretching, yoga, PNF) Mechanical Therapy WORK CAPACITY: Extensive Activity (short recovery activities) Aerobic Activity (games) Event Specific Endurance

TESTING: Biomechanical (video) Physiological (body comp) Field Tests (throws quad, jumps, full & partial throws, light & heavy implements) COMPETITION: Developmental Competitions (practice competitions) Important Competitions (qualifying marks) Crucial Competitions (Championships) Annual Performances: Name: Aretha Thurmond (Hill) D.O.B: Aug. 14, 1976 Ht: 1.78m Wt: 113kg WEIGHT: HAMMER: SHOT PUT: DISCUS: DISCUS: YEAR: 20# 4kg 4kg Indoor 4kg Outdoor 1kg 1kg 1996 15.56 60.50 Seatle, WA 1997 49.56 14.58 15.29 59.92 Seatle, WA 1998 16.81 51.26 15.91 15.67 65.62 LaJolle, CA* 63.68 Stanford, Ca 1999 14.81 62.15 Salinas, CA 59.09 Eugene, OR 2000 62.91 Salinas, CA 61.06 Eugene, OR 2001 14.93 15.27 61.64 Modesto, CA 61.42 Knoxville, TN 2002 65.21 LaJolle, CA* 65.10 Knoxville, TN 2003 66.23 LaJolle, CA* 65.10 WAF, Monaco 2004 65.86 Marietta, GA* 64.73 Gresham, OR 2005 64.56 Lapua 63.56 Dubnica 2006 64.41 Modesto, CA 62.90 Ostrava 2007 54.96 *Down Hill

TRAINING DESIGN: MARCOCYCLE: Annual Plan MESOCYCLE: Several weeks or months consisting of a certain number of microcycles. MICROCYCLE: 7 to 14 days (one to two weeks) MARCO PLANNERS: A) Aretha Thurmond (Hill) 2002-2003 Macro Planner: B) Aretha Thurmond (Hill) 2003-2004 Macro Planner: A) ARETHA HILL 2002-2003 Marco Planner Phase: Sub-Phase Meso: Micro: Date: Competitions: Results: 1 7-Oct -13 1 2 14-Oct -20 3 21-Oct -27 GPP I GENERAL 4 28-Oct -3 Tests 5 4-Nov -10 6 11-Nov -17 2 7 18-Nov -24 8 25-Nov -1 Thksgiv'g Brk 9 2-Dec -8 GPP II GEN-SPEC 10 9-Dec -15 11 16-Dec -22 3 12 23-Dec -29 Xmas Break 13 30-Dec -5 Xmas Break 14 6-Jan -12 4 15 13-Jan -19 16 20-Jan -26 Tests 17 27-Jan -2 5 18 3-Feb -9 19 10-Feb -16 SPP I SPECIAL 20 17-Feb -23 21 24-Feb -2 22 3-Mar -9 6 23 10-Mar -16 24 17-Mar -23 25 24-Mar -30 PRE-COMP I 7 26 31-Mar -6 27 7-Apr -13 C Sea Ray Relays DT 54.06m (1) O 28 14-Apr -20 Mt SAC Relays DT 63.13m (1) M 29 21-Apr -27 UC-San Diego Open DT 66.23m (1) P 30 28-Apr -4 Brazil GP DT 62.55m (1) C 8 E O 31 5-May -11 T M 32 12-May -18 Adidas Invite DT 63.44m (1) I P 33 19-May -25 T E 9 34 26-May -1 Home Depot GS DT 64.71m (1) I T 35 2-Jun -8 Oracle US Open DT 60.39m (3) O I 36 9-Jun -15 N T 37 16-Jun -22 USA Championhips DT 63.98 (1) I 38 23-Jun -29 Athens 62.37m (6) Prague 61.41m 10 (4) O 39 30-Jun -6 Rethymno, GRE 64.50m (4) N 40 7-Jul -13 Recovery 41 14-Jul -20 SPP II SPP II 11 42 21-Jul -27 43 28-Jul -3 44 4-Aug -10 Pan Am Games DT 63.30m (1) 45 11-Aug -17 46 18-Aug -24 World Championships: DT 50.79m (10q) 12 DNQ 47 25-Aug -31 Comp. II Comp. II 48 1-Sep -7 49 8-Sep -14 IAAF Athletic Final 65.10m (2) SB 50 15-Sep -21 Trans. Active Rest AR 51 22-Sep -28 Active Rest 52 29-Sep -5

B) ARETHA HILL 2003-2004 Marco Planner Phase: Sub-Phase Meso: Micro: Date: Competitions: Results: 1 6-Oct -12 1 2 13-Oct -19 3 20-Oct -26 GPP I GENERAL 4 27-Oct -2 5 3-Nov -9 6 10-Nov -16 2 7 17-Nov -23 8 24-Nov -30 Thksgiv'g Brk 9 1-Dec -7 GPP II GEN-SPEC 10 8-Dec -14 3 11 15-Dec -21 12 22-Dec -28 Xmas Break 13 29-Dec -4 Xmas Break 4 14 5-Jan -11 15 12-Jan -18 16 19-Jan -25 17 26-Jan -1 5 18 2-Feb -8 19 9-Feb -15 SPP I SPECIAL 20 16-Feb -22 21 23-Feb -29 22 1-Mar -7 6 23 8-Mar -14 24 15-Mar -21 25 22-Mar -28 Marietta, GA DT 65.86m (1) 26 29-Mar -4 PRE-COMP I 7 27 5-Apr -11 C O 28 12-Apr -18 Mt SAC Relays DT 63.37m (1) M 29 19-Apr -25 Huntington 65.76m(1) LaJolla 65.38m (1) P C 8 30 26-Apr -2 E O 31 3-May -9 T M 32 10-May -16 Doha DT 62.51m (2) I P 33 17-May -23 Belem (BRA) DT 63.43m (2) T E 34 24-May -30 9 I T 35 31-May -6 Stanford 63.79m (1) Gresham 64.73m (1) O I 36 7-Jun -13 N T 37 14-Jun -20 I 10 38 21-Jun -27 O 39 28-Jun -4 Prague 61.41m (4) Tsikliriria 64.02m (3) N 40 5-Jul -11 Sactamento, OT Q 62.51m (1)qA, OT F 63.55m (1) 41 12-Jul -18 Thessaioniki DT 63.19m (1) 42 19-Jul -25 SPP II SPP II 11 43 26-Jul -1 44 2-Aug -8 Szombathely DT 63.23m (1) 45 9-Aug -15 Comp. II Comp. II 46 16-Aug -22 OG Athens DT 58.82m (10)qB 47 23-Aug -29 48 30-Aug -5 12 49 6-Sep -12 50 13-Sep -19 IAAF Athletic Final 63.43m (4) 51 20-Sep -26 Complete Rest Complete Rest CR Complete Rest CR 52 27-Sep -3 Complete Rest 53 4-Oct -10 Active Rest Active Rest AR 54 11-Oct -17 Active Rest Trans. 55 18-Oct -24 Active Rest 56 25-Oct -31 Active Rest MESOCYCLE MODELS: I. MESOCYCLE MODELS: A E H Wk #1 Wk #2 Wk #3 Wk #4 Wk #1 Wk #2 Wk #3 Wk #1 Wk #2 B F I Wk #1 Wk #2 Wk #3 Wk #4 Wk #1 Wk #2 Wk #3 Wk #1 Wk #2 C G Wk #1 Wk #2 Wk #3 Wk #1 Wk #2 Wk #3 Wk #4 D Wk #1 Wk #2 Wk #3 Wk #4 MICROCYCLE MODELS: II. MICROCYCLE MODELS: A D M T W Th F Sa Su M T W Th F Sa Su B E C O M P Sa M T W Th F Sa Su M T W Th F Su C F C O M P Sa M T W Th F Sa Su M T W Th F Su

MICROCYCLE MODELS: Implement Selection: Power Training Principles for Top-Class Throwers By Peter Tschiene (1972) on Discus Throwing: In our training, no great importance is attributed to general weight training, such as cleans and bench pressing, at the expense of special strength exercises to which we count, above all, the throws with the 4kg disc and sometimes the 10kg plate from a stand. TRAINING IMPLEMENTS: DISCUS THROW MEN: BALLS, IRON BARS, KETTLEBALLS, PUDS: Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL 3.9lb/1.75kg X X X X X X X 4.4lb/2kg X X X X X X X 5.5lb/2.5kg X X X X X X X 6.1lb/2.75kg X X X X X X 6.6lb/3kg X X X X X X 7.7lb/3.5kg X X X X X X 8.8lb/4kg X X X X X X 9.9lb/4.5kg X X X X 11.0lb/5kg X X X X 12.0lb/5.44kg X X X X 13.2lb/6kg X X X 14lb/6.35kg X X 16lb/7.26kg X X 17.6lb/8.0kg X X 19.6lb/9.0kg X X 22lb/10kg X X

DISCUS THROW MEN: WEIGHT PLATES: Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL 5.5lb/2.5kg X X X X X X 11.0lb/5kg X X X 22.0lb/10kg X DSICUS: Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL 3.3lb/1.5kg X X X X X X X 3.5lb/1.6kg X X X X X X X 3.9lb/1.75kg X X X X X X X 4.4lb/2kg X X X X X X X 5.0lb/2.25kg X X X X X X X 5.5lb/2.5kg X X X X X X X 6.6lb/3kg X X X 8.8lb/4kg X X X DISCUS THROWING STYLES: STD = STAND T&T = TURN & THROW GS/T&T = GAINT STEP/TURN & THROW T&G = TOUCH & GO/SOUTH AFRICAN 1/4T/SA = 1/4 TURN/SOUTH AFRICAN FULL = COMPLETE THROW NR FULL = NON-REVERSE FULL TRAINING IMPLEMENTS: TRAINING IMPLEMENTS DISCUS THROW WOMEN: BALLS, IRON BARS, KETTLEBALLS, PUDS: Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL 1.7lb/.75kg X X X X X X X 2.2lb/1.0kg X X X X X X X 2.8lb/1.25kg X X X X X X X 3.3lb/1.5kg X X X X X X X 3.9lb/1.75kg X X X X X X 4.4lb/2kg X X X X X X 5.5lb/2.5kg X X X X X X 6.1lb/2.75kg X X X X X X 6.6lb/3kg X X X X 7.7lb/3.5kg X 8.8lb/4kg X 9.9lb/4.5kg X 11.0lb/5kg X 12.0lb/5.44kg X 13.2lb/6kg X 14lb/6.35kg X DISCUS THROW WOMEN: WEIGHT PLATES: Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL 2.8lb/1.25kg X X X X X X 5.5lb/2.5kg X X 11.0lb/5kg X DSICUS: Weight STD T&T GS/T&T T&G 1/4T/SA FULL NR FULL 1.7lb/.75kg X X X X X X X 2.2lb/1.0kg X X X X X X X 2.8lb/1.25kg X X X X X X X 3.1lb/1.4kg X X X X X X 3.3lb/1.5kg X X X X X X 3.5lb/1.6kg X X X X X X 3.9lb/1.75kg X X X X X X 4.4lb/2kg X X X X X X DISCUS THROWING STYLES: STD = STAND T&T = TURN & THROW GS/T&T = GAINT STEP/TURN & THROW T&G = TOUCH & GO/SOUTH AFRICAN 1/4T/SA = 1/4 TURN/SOUTH AFRICAN FULL = COMPLETE THROW NR FULL = NON-REVERSE FULL

Throws and special strength exercises within the training year: MESO 1; WEEK 4 A) BALL THROWS INTO NET (2.5, 2, & 1.5K X 18) STANDING A) BALL THROWS INTO NET (2.5, 2, & 1.5K X 18) STD., T&T A) BALL THROWS INTO NET (2.5, 2, & 1.5K X 18) STANDING A) BALL THROWS INTO NET (2.5, 2, & 1.5K X 18) STD., T&T MESO 2; WEEK 7 B) BALL THROWS INTO NET (2.5, 2, & 1.5K) STAND X 6, T&T X 6, GS/T&T X 6, GS/T&T-FULL X 8-10 TOTAL W/ 2.0 & 1.5K (1.75K DISCUS; 2.0K BALL, 1.5K DISCUS; 1.5K BALL, 1.4K DISCUS ) STAND X 1 (1.5K DISCUS; 2.0K BALL, 1.4K DISCUS; 1.5K BALL, 1.25K DISCUS )4-5 T&T X 1, GS/T&T X 1; GS/T&T - FULL X 2-3 (1.5K DISCUS; 2.0K BALL, 1.4K DISCUS; 1.5K BALL, 1.25K DISCUS )3 STAND X 1, T&T X 1, AND GS/T&T X 1; T&G/SA - FULL X 10 W/ 1.5K & 1.25K DAY #5 B) BALL THROWS INTO NET (2, 1.5, & 1K) STAND X 6, T&T X 6, GS/T&T X 6, T&G/SA-FULL X 8-10 TOTAL W/ 1.5 & 1K MESO 3; WEEK 10 B) BALL THROWS INTO NET (2.5, 2, & 1.5K) STAND X 6, T&T X 6, GS/T&T X 6, (1/4T/SA W/ 2.0-1/4T/SA W/ 1.5K) X 4-5 SETS (1.5K DISCUS; 2.0K BALL, 1.4K DISCUS; 1.5K BALL, 1.25K DISCUS )3-4 STAND X 1, T&T X 1, GS/T&T X 1-2 (GS/T&T W/ 1.4K DISCUS - FULL W/ 1.25K DISCUS) X 5-6 SETS STAND 1.5K/1.75K DISCUS X 5; T&T 1.5K DISCUS X 5; GS/T&T W/ 1.4K DISCUS X 5; (1/4T/SA W/ 1.4K DISCUS - FULL W/ 1.25K DISCUS) X 5-6 SETS DAY #5 B) BALL THROWS INTO NET (2, 1.5, & 1K) STAND X 6, T&T X 6, GS/T&T X 6 (1/4T/SA W/ 1.5K - 1/4T/SA W/ 1.0K) X 4-5 SETS

MESO 4; WEEKS 15-16 (16 RECOVERY WK) B) BALL THROWS INTO NET (2, 1.5, & 1K) STAND X 6, T&T X 6, GS/T&T X 6 (NR FULL W/ 1.5K - FULL W/ 1.0K) X 4-5 SETS STAND 1.5K DISCUS X 5; T&T 1.4K DISCUS X 5; GS/T&T W/ 1.25K DISCUS X 5; FULL W/ 1.25K DISCUS X 5-10; 1.0K DISCUS X 5-10 STAND 1.5K DISCUS X 5; T&T 1.4K DISCUS X 5; GS/T&T W/ 1.25K DISCUS X 5; FULL W/ 1.25K DISCUS X 5-10; 1.0K DISCUS X 5-10 DAY #5 B) BALL THROWS INTO NET (2, 1.5, & 1K) STAND X 6, T&T X 6, GS/T&T X 6 (NR FULL W/ 1.5K - FULL W/ 1.0K) X 4-5 SETS MESO 5; WEEKS 19-20 (20 RECOVERY WK) STD. X 1.25K, 1.0K X 5 EACH T&T X 1.25K, 1.0K X 5 EACH GS/T&T X 1.25K, 1.0K X 5 EACH COMPLETE X 1.25K, 1.0K X 5 EACH STAND 1.5K DISCUS X 5; T&T 1.4K DISCUS X 5; GS/T&T W/ 1.25K DISCUS X 5; FULL W/ 1.25K DISCUS X 5-10; 1.0K DISCUS X 5-10 STD. X 1.25K, 1.0K X 5 EACH T&T X 1.25K, 1.0K X 5 EACH GS/T&T X 1.25K, 1.0K X 5 EACH COMPLETE X 1.25K, 1.0K X 5 EACH DAY #5 B) BALL THROWS INTO NET (2, 1.5, & 1K) STAND X 6, T&T X 6, GS/T&T X 6 (NR FULL W/ 1.5K - FULL W/ 1.0K) X 4-5 SETS MESO 6; WEEK 23-24 (24 RECOVERY WK) STD. X 1.25K X 3, 1.0K X 6 T&T 1.25K X 3, 1.0K X 6 SA X 1.25K X 3, 1.0K X 6 NR FULL X 1.25K X 3 FULL X 1.0K X 9-12 A) 15-20 MIN. DRILLS-DISCUS (JAVELIN DRILL??) STD. X 1.0K X 6 T&T X 1.0K X 6 SA X 1.0K X 6-9 COMPLETE X 1.0K X 9-12 A) 15-20 MIN. DRILLS-DISCUS (JAVELIN DRILL??) DAY #5 STD. X 1.25K X 3, 1.0K X 6 T&T 1.25K X 3, 1.0K X 6 SA X 1.25K X 3, 1.0K X 6 NR FULL X 1.25K X 3 FULL X 1.0K X 9-12

MESO 7; WEEK 26-27 STD. X 1.25K X 3, 1.0K X 3 T&T 1.25K X 3, 1.0K X 3 SA X 1.25K X 3, 1.0K X 3 NR FULL X 1.25K X 3 FULL X 1.0K X 12-15 A) 15-20 MIN. DRILLS-DISCUS (JAVELIN DRILL??) STD. X 1.0K X 4 T&T X 1.0K X 4 SA X 1.0K X 6 NR FULL & FULL X 1.0K X 12-15 TOTAL A) 15-20 MIN. DRILLS-DISCUS (JAVELIN DRILL??) DAY #5 STD. X 1.0K X 5 T&T X 1.0K X 5 SA X 1.0K X 5 NR FULL & FULL X 1.0K X 12-18 TOTAL MESO 8; WEEK 30 STAND 1.4K DISCUS X 5; T&T 1.4K DISCUS X 5; GS/T&T W/ 1.25K DISCUS X 5; FULL W/ 1.25K DISCUS X 5-10; 1.0K DISCUS X 5-10 II. SPECIAL THROWS AND DRILLS: B) BALL THROWS INTO NET (2, 1.5, & 1K) STAND X 6, T&T X 6, GS/T&T X 6 (NR FULL W/ 1.5K - FULL W/ 1.5K) X 4-5 SETS STD. X 1.4K, 1.25K X 5 EACH T&T X 1.4K, 1.25K X 5 EACH GS/T&T X 1.25K, 1.0K X 5 EACH COMPLETE X 1.25K, 1.0K X 5 EACH II. SPECIAL THROWS AND DRILLS: B) BALL THROWS INTO NET (2, 1.5, & 1K) STAND X 6, T&T X 6, GS/T&T X 6 (NR FULL W/ 1.5K - FULL W/ 1.0K) X 4-5 SETS MESO 9; WEEK 34 STD. 1.0K X 3 T&T 1.0K X 3 SA 1.0K X 3 NR FULL/FULL X 1.0K X 12-15 A) DISCUS/BALLS INTO NET: STD.1.5K BALL INTO NET X 3, STD. 1.0K DISCUS X 3 T&T 1.5K BALL INTO NET X 3, T&T. 1.0K DISCUS X 3 S.A. 1.5K BALL INTO NET X 3, S.A.. 1.0K DISCUS X 3 COMPLETE 1.5K BALL INTO NET X 3, COMPLETE 1.0K DISCUS X 3-6 T&T X 1.0K X 3 SA X 1.0K X 3 NR FULL & FULL X 1.0K X 12-15 TOTAL SA X 1.0K X 3-6 COMPLETE X 1.0K X 9-12 U.S. OPEN TRACK & FIELD, PALO ALTO, CA 63.79m (1)

MESO 9; WEEK 35 STD. 1.0K X 3 T&T 1.0K X 3 SA 1.0K X 3 NR FULL/FULL X 1.0K X 12-15 SA X 1.0K X 3-6 COMPLETE X 1.0K X 6-9 ADIDAS GP II PORTLAND, OR. 64.73m (1) MESO 10; WEEK 39 STD. 1.0K X 3 T&T 1.0K X 3 SA 1.0K X 3 NR FULL/FULL X 1.0K X 12-15 DIFFERENT COMBS. SA X 1.0K X 3-6 COMPLETE X 1.0K X 9-12 Tsiklitiria Grand Prix (IAAF Super Grand Prix) @ Iraklion (GRE) 64.02M (3) MESO 10; WEEK 40 STD. (1.0K DISCUS X 3;.75K DISCUS X 2) GS/T&T (1.0K X 3;.75K X 2 S.A X (1.0K DISCUS X 3;.75K DISCUS X 2) FULL (1.0K DISCUS X 9-12;.75K DISCUS X 3-6) WORKOUT ALL WEEK: SEPARATION THROW (FACE THROW, OPEN LEFT/LOCK DISCUS) AND RHYTHM OF THROW SA X 1.0K X 3 FULL (1.0K DISCUS X 6-9;.75K DISCUS X 3-6) 2004 USA OLYMPIC TEAM TRIALS - TRACK & FIELD 5:10 P.M. DISCUS WOMEN QUALIFYING ROUND (TOP 12 ADVANCE) 62.51M (1)Qa 2004 USA OLYMPIC TEAM TRIALS - TRACK & FIELD 7:30 P.M. DISCUS WOMEN FINAL (TOP 8 ADVANCE TO FINAL) 63.55m (1)

MESO 11; WEEK 42 (TRAINING CAMP) INTO OPEN (1.5K DISCUS; 2.0K BALL, 1.25K DISCUS; 1.5K BALL, 1.0K DISCUS ) STAND X 1, T&T X 1, GS/T&T X 1-2 GS/T&T - FULL X 10-12 TOTAL W/ 1.4K - 1.25K DISCUS A) BALL THROWS INTO NET (2, 1.5, & 1K) (STAND X 2 SETS, T&T X 2 SETS, GS/T&T X 2 SETS, NR FULL & FULL W/ 1.5K & 1.0K X 10-12 TOTAL A) 15-20 MIN. DRILLS-DISCUS INTO OPEN (1.5K DISCUS; 2.0K BALL, 1.25K DISCUS; 1.5K BALL, 1.0K DISCUS ) STAND X 1, T&T X 1, GS/T&T X 1-2 GS/T&T - FULL X 10-12 TOTAL W/ 1.25K-1.0K DISCUS MESO 11; WEEK 44 (TRAINING CAMP) SESSION 1 STD. X 1.0/1.25K DISCUS W/ BALLS X 10-15 TOTAL SESSION 2 STD. X 1.0K X 2-3; SA X 1.0K X 2-3 NR FULL & FULL W/ 1.25K? & 1.0K DISCUS &/OR BALLS X 12-15 TOTAL A) DISCUS/BALLS INTO NET: STD.1.5K BALL X 3; T&T 1.5K BALL X 3 S.A. 1.5K BALL X 3, S.A.; COMPLETE 1.5K BALL X 3 SESSION 1 STD. X 1.0/1.25K DISCUS W/ BALLS X 10-15 TOTAL SESSION 2 STD. X 1.0K X 2-3; SA X 1.0K X 2-3 NR FULL & FULL W/ 1.25K & 1.0K DISCUS &/OR BALLS X 12-15 TOTAL STD. X 1.0K X 5 NR FULL & FULL X 1.0K X 12-18 TOTAL SZOMBATHELY 63.23M (1) MESO 11; WEEK 46 SA X 1.0K X 3 FULL (1.0K DISCUS X 9-12;.75K DISCUS X 6-9) STD. X 1.0K X 1-2; SA X 1.0K X 1-2 COMPLETE X 1.0K X 6-9 2004 OLYMPIC GAMES WOMEN'S DISCUS THROW QUALIFYING 58.82M (10)qB 2004 OLYMPIC GAMES WOMEN'S DISCUS THROW FINAL

MESO 12; WEEK 48 II. TECHINQUE THROWS: (1.25K DISCUS X 2; 1.5K BALL X 2; 1.0K DISCUS X 2) STD. X 1 SETS; T&T X 1; S.A X 1; FULL X 2 A) DISCUS/BALLS INTO NET: STD.1.5K BALL INTO NET X 3, STD. 1.0K DISCUS X 3 T&T 1.5K BALL INTO NET X 3, T&T. 1.0K DISCUS X 3 S.A. 1.5K BALL INTO NET X 3, S.A.. 1.0K DISCUS X 3 COMPLETE 1.5K BALL INTO NET X 3, COMPLETE 1.0K DISCUS X 3-6 NR FULL/FULL DIFFERENT COMBS. STD. 1.0K X 3 T&T 1.0K X 3 SA 1.0K X 3 NR FULL/FULL X 1.0K X 12-15 DIFFERENT COMBS. MESO 12; WEEK 49 GS/T&T X 1.0K X 3 SA X 1.0K X 3 NR FULL & FULL X 1.0K X 12-15 TOTAL STD.; GS/T&T (1.0K DISCUS X 3;.75K DISCUS X 2) S.A X (1.0K DISCUS X 5;.75K DISCUS X 3) FULL (1.0K DISCUS X 9-12;.75K DISCUS X 3-6) GS/T&T X 1.0K X 3 SA X 1.0K X 3 NR FULL & FULL X 1.0K X 12-15 TOTAL ; GS/T&T X 1.0K X 3 SA X 1.0K X 3; COMPLETE X 1.0K X 12-15;.75K X 3-4 MESO 12; WEEK 50 ; GS/T&T X 1.0K X 3 SA X 1.0K X 3; COMPLETE X 1.0K X 12-15;.75K X 3-4 STD. X 1.0K X 1-2; SA X 1.0K X 1-2 COMPLETE X 1.0K X 6-9 IAAF WORLD ATHLETICS FINAL AT MONTE CARLO WOMEN'S DISCUS THROW 15:10 63.43m (4)

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